South Africans have been through a tough time over the last week. We have all been exposed to the unrest in different ways – some via TV, others may have been caught up in the violence, others at work and/or at home too, and while commuting.
The unrest that we have seen may have left you feeling scared and uncertain. But, South Africans are resilient and we have also seen all races, creeds and colours mobilise with incredible fortitude and collaboration – to protect communities and generously respond to needs. This is the very best of humanity. So are now left with a significant rebuilding project and the impact of the unrest will be with us for a while. There will be reminders in our everyday lives from burnt-out buildings and infrastructure, to lack of food, petrol, and medicines in some areas too. But for now, we need to focus on how we rebound from this personally and restore our mental wellbeing. Put on your own oxygen mask first and then you can help those around you.
The events of the last week may have left you feeling exhausted and emotionally depleted. Simply put, when we are faced with traumatic events (events that leave us feeling scared and helpless) your survival instinct triggers the release of stress hormones like adrenalin and cortisol. The release of these hormones helps us to fight or flight – increase your heart rate and breathing to pump more oxygen to your body and release sugars through your bloodstream to give you the mental focus, strength, and energy should you choose to fight, flee, submit, or freeze in order to survive the threat. It Is normal that it takes a few days for your responses to come back down and to recover.

DO A MENTAL HEALTH CHECK

It is normal to feel stressed out for a few days, or at least until the ‘danger’ has passed, and to feel exhausted, sad, anxious, helpless, or even hyper-alert. These feelings are healthy and a normal response to an abnormal event.
It is possible to regain control and restore your stress levels:
Practice meditation and breathing techniques
Exercise often – cardiovascular exercise mimics the fight or flight needed to reduce the hormones that were released during the triggering event
Eat healthily and choosing low sugar and low caffeine food and drinks
Drink more water than usual (not wine 😉) to flush out toxic levels of stress hormones
Volunteer to help
Turn off the tele! Stop watching horror images and videos and mute social media groups and chats that express negative, pessimistic, and angry views
Join community groups (online or physically) and volunteer to help
Spread good news
It is also good to cry – to grieve what is lost (your sense of safety and security, your property or livelihood). Tears release excess stress hormones too.
If you have a medical condition, it is best to consult your doctor.

YOU MIGHT NEED TRAUMA COUNSELLING

If you are experiencing some of these symptoms more than two weeks after the event, they could be signs that you are traumatised and in the interest of your emotional wellbeing, relationships, and physical health, you could benefit from Trauma Counselling:
• Extreme fatigue
• Struggling to sleep
• Easily startled – jumpy, and on edge
• Easily distracted
• Nightmares
• Irritable and short-tempered
• Unable to focus on tasks or follow conversations
• Withdrawing socially or afraid to venture out
• Tearful
• Fearful
• Tension headaches, muscle aches or pains
• Racing heart rate
• Helpless or hopeless
Trauma can also affect your digestive and reproductive system – stomach cramps, diarrhoea, nausea, bladder complaints, interrupted menstrual cycle, or impotence.

If you, or your family are struggling with physical symptoms, consult a healthcare professional.

It is good to talk about your experience, and even better to talk to a Trauma Counsellor.
Support is available to you and members of your household, any time day or night.

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